Programm: 22.04-28.04.2019

Programm_22April

Montag, 22.04.2019

Gross Strength
Romanian Deadlift (5×10 E3M)
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GPP
AMRAP 12

10 DB Overhead Squat (Right) 20/10 Kg
10 Chest-To-Bar Pull-Ups
10 DB OHS (Left) 20/10 Kg
10 Box Jump Overs 24/20″

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Accessory
„Bad Karma“ 
For Time

50-40-30-20-10 reps of Barbell Curls 20/15 Kg

10-20-30-40-50 reps of American Swings 24/16 Kg

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Dienstag, 23.04.2019

Gross Strength
Back Squat (5×20 E3M)
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GPP
AMRAP 10

5 Touch & Go Power Clean & Jerks 70/50 Kg
50 Double Unders

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Accessory
3 Rounds For Time & Quality

15 Banded Lat Pull-Downs
15 Bent Over Pendlay Rows 50/35 Kg
15 Goblet OH Tricep Extensions 20/10 Kg

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Mittwoch, 24.04.2019

Gross Strength
Sumo Deadlift (5×8 E3M)
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GPP
„Murph Prep“

For Time:

50-40-30-20-10
Walking Lunge Steps
Push-Ups
200m Run w/wallball 20/14 Lb

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Donnerstag, 25.04.2019

Gross Strength
Shoulder Press (10×2 OTM)
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GPP
Every 3 min for 15 min

250/200m Row or Ski
20 Wallballs 20/14 Lbs

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Accessory
AMRAP 12

10 Muscle Snatches 45/35 Kg
50 Abmat Sit-Ups

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Freitag, 26.04.2019

Gross Strength
Deadlift (5×5 OTM)
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GPP
„Prison Rules“

3 Reps Every 15 Seconds for 16 Intervals, rest 1 min between exercises

• Power Snatch 40/30 Kg
• Squat Jump to Target
• PC&J 40/30 Kg
• Thruster 40/30 Kg

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Accessory
5 Rounds For Time & Quality @ 24/16 Kg

5 Double Swing
5 Double KB Clean
5 Double KB FSQ
5 Double KB Jerk

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Samstag, 27.04.2019

GPP
„100 Rounds of Bergeron“
100 Rounds For Time of:

1 Strict HSPU
2 Squat Cleans, 60/40 Kg
3 Burpees

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Sonntag, 28.04.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB